WOD

Deadlift7×3“Vacation”5 Rounds: not for time10-20 GHD Sit-ups50 Meter Suitcase Carry Right Hand50 Meter Suitcase Carry Left Hand Recipe of the Week:This week we have another... Read More

Push Press5×5 “Chieftain”5, 3 Minute AMRAPs:3 Strict Pull-ups6 Push Press (95/65)9 Box Jumps (24/20)1 Minute Rest Tomorrow’s Forecast:Deadlifts – GHDs – Suitcase Carry Meme of... Read More

“Squad Row”For Time: teams of 39000/8000 Meter RowPartner A – RowPartner B – Forearm PlankPartner C – Rest Tomorrow’s Forecast:Pull-ups – Push Press – Box... Read More

High Hang Power Clean5×5 “High 5”10 Rounds:200 Meter Run5 Hang Power Cleans Tomorrow’s Forecast:Row – Plank Box Brief:Weightlifting clinic is Saturday at 11 am with... Read More

Overhead Squat5×5“Nervous Twitch”For Time:50 Overhead Squats (95/65)50 Ring Dips Tomorrow Forecast:Run – Cleans Box Brief:Weightlifting clinic is Saturday at 11 am with Coach Ricky. There... Read More

“Do the Math”10 Rounds:1 Rope Climb15 Wall Balls (20/14)50 Double Unders Recipe of the Week:Here is a great meal prep idea. Try out this Egg... Read More

High Hang Power Snatch5×5 “Verstappen”10 Minute EMOM::20 to Complete 4 Hang Power Snatch:40 Max Shuttle Runs Tomorrow’s Forecast:Rope Climbs – Wall Balls – Double Unders... Read More

Strict Press5×5 “Dolce”For Time:21 – 15 – 9 – 15 – 21Pull-upsPush Press (95/65)Tomorrow’s Forecast:Snatch – Shuttle Run Box Brief:Bring A Friend Day is on... Read More

Deadlift5×5 “Giddy Up”For Time:100 Meter Run10 Deadlifts (315/205)10 Burpee Box Jump Overs (30/24)200 Meter Run20 Deadlifts (225/155)20 Bar Facing Burpees400 Meter Run40 Deadlifts (135/95)40 Burpees... Read More

Back Squat5×5 “Body Language”20 Minute AMRAP:20 Calorie Row30 Push-ups40 Sit-ups50 Air Squats Tomorrow’s Forecast:Run – Deadlifts – Burpees Quote of the Week:“Do not let what... Read More